Bliss balls, protein balls or energy balls, whatever their name, they're not only delicious – they feel good too! Whoever came up with blending up a bunch of healthy ingredients in a food processor and rolling them into little truffles was a genius!
These snacks are some of my absolute go-to's, they're my "blissful" moment of the day (okay... a little corny). But seriously, I love that my young kids have the ability to make their own snack and include nutrient dense foods like these with ease.
Jump to:
- Instructions
- What if my balls don't hold together?
- Are they good for you?
- What can I Roll Bliss Balls in?
- How do you use baking dates?
- A note on functional ingredients
- Protein lemon truffle (with Chickpeas!) bliss ball
- Chocolate Date Brownie Bliss Balls
- Monster Cookie Bliss Balls
- How Long Can I Keep Bliss Balls?
- Recipe
Instructions
Bliss balls are really just ingredients stirred up together, or put into a food processor and made into bite sized balls. They go by many names like – energy balls, protein balls, bites, bliss balls, or just "Balls".
Regardless of their name, I like to include variations of the following ingredients:
- Fats/proteins: Whole or butter forms of nuts, seeds, or legumes
- Sweeteners: (that double as binders) dried fruit (like dates and raisins), honey
- Flavorings and binders: shredded coconut, chia seeds,
- Fats/proteins: Whole or butter forms of nuts, seeds, or legumes
- Sweeteners: (that double as binders) dried fruit (like dates and raisins), honey
- Flavorings and binders: shredded coconut, chia seeds
- Functional Ingredients: ashwagandha
You know I am a fan of understanding a recipe 'base', then experimenting... Well, here I give you some great out-of-the-box variations like lemon and chickpeas and walnuts and well, chocolate!
Here are three of my favorite variations below:
- Protein Lemon Truffle Bliss Ball
- Chocolate Date Brownie Bliss Ball
- Monster Cookie Bliss Ball
What if my balls don't hold together?
Depending on the recipe, you can add a tiny bit of water. Or, more dates, honey or nut butter also work great. Add any of these ingredients a tablespoon at a time, mixing between additions to ensure you don't over do it.
Are they good for you?
Yes, they can be. Bliss balls are typically chuck full of nutrient dense foods like nuts, seeds, grains and sometimes legumes - like my Lemon Truffle ones. Plus they're made with natural sweeteners to give you a little benefit beyond just the sweetness.
These recipes don't use protein powder because I rely on real food to increase the protein content. But, you're welcome to add some – just be sure to reduce the dry ingredients (or increase the wet ingredients) to keep them held together.
What can I Roll Bliss Balls in?
Anything! Rolling these tiny bites in a finishing ingredient really make them presentation worthy. Try:
- Arrowroot powder
- Minced nuts or seeds
- Drizzled chocolate
- Cocoa powder
- Shredded coconut
How do you use baking dates?
I love using Medjool dates in bliss balls because they're sweet and help bind. But sometimes it's not worth buying whole dates if you're just going to pulverize them. Check out Ziyad baking dates, which are considerably cheaper and ready to use.
Baking dates are much more dense, so you can't go cup for cup. I find that a 2:1 ratio (whole dates : baking dates) usually works. So, if a recipe calls for 2 cups whole, pitted dates, you can sub in 1 cup baking dates.
A note on functional ingredients
Bliss balls are a great vehicle for functional ingredients like adaptogens. Adaptogens are just as the name suggests, they help us adapt to, and manage chronic stress. Ashwagandha is a common type of adaptogen and used in bites in this recipe.
Chronic stress is a real issue and is correlated with many of the leading causes of disease including cancer, coronary heart disease, accidental injuries, respiratory disorders, cirrhosis of the liver and suicide.
Note that I do not recommend including adaptogens when serving kids.
Protein lemon truffle (with Chickpeas!) bliss ball
If you enjoy a hint of lemon, these are perfect. They're the Goldie-locks of lemon flavor, packed with protein and fiber!
Since the base is made of chickpeas, they're a little less dense than those made with nuts. However, I added a small amount of nuts and dates to get some of that dense texture we've come to expect with protein bliss balls.
Chocolate Date Brownie Bliss Balls
These guys are both sweet and salty, so if you like salted chocolate, these are your go-to.
I love the combination of walnuts and chocolate. We know walnuts are great for us (they have the most omega 3's of all the nuts), buuttt, they're not my favorite by themselves, they're just okay. Enter chocolate, and you've got yourself a combo.
Monster Cookie Bliss Balls
Cookies are one of my favorite childhood sweet treats – so naturally monster cookies have a place in my heart (and tummy), but they don't always give me the most energy.
These little guys feel a bit better, and are naturally sweetened with honey.
Like all bliss balls, they're easy to adjust to your liking. If you don’t like the coconut flakes, chocolate chips, M&M’s or raisins feel free to swap any out. Just shoot for 1 cup of total add-ins for the right final consistency.
How Long Can I Keep Bliss Balls?
These protein and energy packed balls can last up to ten days in the fridge in an airtight container, or longer in the freezer (but they won't)! 🙂
Recipe
Healthy Bliss Balls (3 Ways!)
Equipment
- Measuring Scoops & Spoons
- Microwave Safe, Glass Mixing Bowl
- Mixing Spoon
- Food Processor
- Cookie scoop or large spoon
Ingredients
Protein Lemon Truffle
- 1 14 oz. can Chickpeas or Garbanzo Beans, rinsed, and drained
- 1.5 cups Packed pitted dates, or 1 cup packed baking dates
- ½ cup Pecan halves
- ¼ cup Chia seeds
- 1 teaspoon Vanilla Extract
- 1.5 teaspoon Salt
- 2 tablespoon Honey
- the Zest of 1 Lemon
- ¼ teaspoon Ground ginger
- ¼ cup Arrowroot powder for final dusting
Chocolate Date Brownies
- 1 cup Walnut halves
- 1.5 cup Dates, pitted and packed or 1 cup Baking dates
- 1 teaspoon Salt
- 3 tablespoon Cocoa Powder, non alkalized
- ½ teaspoon Espresso powder
- 1 teaspoon Vanilla Extract
- ¼ cup mini M&M’s, or mini chocolate chips
Monster Cookie
- ¾ cup Natural peanut butter, or your choice of nut butter
- 2 tablespoon Coconut Oil softened
- 3 tablespoon Honey
- ¼ cup Shredded Coconut, unsweetened
- 1 cup Regular old fashioned Oats, Gluten free if necessary
- ¼ cup Raisins
- ¼ cup Mini chocolate chips, or Mini M&M's
- 2 teaspoon Vanilla Extract
- 1 teaspoon salt
Instructions
Protein Lemon Truffle
- Rinse and drain the chickpeas with cool water for 30-60 seconds to help reduce the "bean-y" flavor
- Next add all of the ingredients to the food processor and blend until a cohesive mixture forms, around 1 minute.
- While this is mixing, add the arrowroot powder to a small plate.
- The mixture will be pretty sticky, don't worry!
- Scoop into 2 tablespoon servings using a cookie scoop, or regular spoon. Shape into balls.
- Roll the formed balls in the powder until well covered and no longer sticky.
- Chill for 60 + minutes and enjoy!
Chocolate Date Brownies
- Add all of the ingredients (except the chocolate chips, or add-ins) to the food processor and blend until a cohesive mixture forms, around 1 minute.
- Once a cohesive mixture forms hand stir in the mix-ins.*
- Scoop into 2 tablespoon servings using a cookie scoop, or regular spoon. Shape into balls.
- Chill for 60 + minutes and enjoy!
Cookie Monster
- Add the peanut butter and coconut oil into a microwave safe bowl and warm to melt about 30 seconds.
- To the melted mixture, add the honey and vanilla extract
- In a separate medium bowl mix the dry ingredients; oats, coconut, raisins, chocolate chips, m&ms and salt.
- Once mixed, pour the melted mixture into the dry mixture and stir until completely combined
- Scoop into 2 tablespoon servings using a cookie scoop, or regular spoon. Shape into balls.
- Chill for 60 + minutes and enjoy!
Video
Notes
- Either flaked or desiccated coconut will work
Share your thoughts!